Minimalism Private

by Horus.RattbyteLast updated May 21, 2019
Macro NutrientsAmountMax
Calories (kcal)18533200
Carbohydrates (g)208328
Protein (g)115275
Total Fat (g)30200
Saturated Fat (g)013
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.67
Omega-6 Fatty Acids (g)3.34
Total Fiber (g)2850
Soluble Fiber (g)10
Insoluble Fiber (g)10
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)300010000
Vitamin B6 (mg)2100
Vitamin B12 (ug)4.5
Vitamin C (mg)2502000
Vitamin D (IU)15004000
Vitamin E (IU)301500
Vitamin K (ug)1201500
Thiamin (mg)1.57000
Riboflavin (mg)1.7
Niacin (mg)2035
Folate (ug)4001000
Pantothenic Acid (mg)1010000
Biotin (ug)300
Choline (mg)5503500
MineralsAmountMax
Calcium (g)1.22.5
Chloride (g)2.33.6
Chromium (ug)901900
Copper (mg)210
Iodine (ug)1501100
Iron (mg)1245
Magnesium (mg)420910
Manganese (mg)2.311
Molybdenum (ug)602000
Phosphorus (g)14
Potassium (g)4.7300
Selenium (ug)70400
Sodium (g)1.22.3
Sulfur (g)2
Zinc (mg)1340
Compare to:
Notes:

This nutrient profile is originally based on the "U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)" profile, but I did some verification form a few sources online and made mild corrections. You can see the difference when comparing the two.

I'm calling it Minimalism because I truly believe this is providing my body with the bare essentials it needs to function properly. There will not be a calorie deficit based on my very mildly active lifestyle (I work on my feet and walk in total for approximately 6 hours a day, but it is not strenuous and I rarely break a sweat), and the fact that I have a very low body fat percentage (estimated ~5 - 10% using Harris-Benedict Formula)

http://www.nutritionatc.hawaii.edu/UL.htm https://www.consumerlab.com/RDAs/All/Adult/#rdatable https://ods.od.nih.gov/ https://www.ncbi.nlm.nih.gov/pubmed/3182156 https://www.researchgate.net/publication/232237281_A_Critical_Examination_of_Dietary_Protein_Requirements_Benefits_and_Excesses_in_Athletes https://www.bodybuilding.com/content/macro-math-3-keys-to-dialing-in-your-macro-ratios.html